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A PRESCRIPTION 



EXERCISE 

FOR 

HEALTH AND GRACE 

A MANUAL OF MOVEMENTS FOR HEALTHFUL 
AND HARMONIOUS DEVELOPMENT 



3', ^ 



ALFRED I. THAYER, A.B., M.D. 

X 

Director of Physical Instruction 

College of Music 

Newark, N. J. 



l/O-J^/iyX 



Newark 

Advertiser Printing House 

1892 



COPYRIGHT, 1892 

BY HOME EXERCISE COMPANY 

OF NEWARK, N. J. 



PREFACE 



THE design of the following pages is to prescribe a Series of 
Exercises in such order and variety as will best supply 
the physical needs of the greatest number. It is hoped 
that the brief chapters on the Relations of Exercise to Health 
and Development will receive and repay careful perusal. 

The tables at the end of the last chapter are the result of 
careful study of and deductions from the very elaborate tables 
in Prof. Jay W. Seaver's valuable work on "Anthropometry and 
Physical Examinations," to the distinguished author of which the 
writer gratefully acknowledges personal courtesy and kindly sug- 
gestions. 

Finally do not omit the interesting description and directions 
to be found on the very last pages of this little book. If you 
have the Hon:|e Exerciser described there you will find precise 
directions for putting it up. If you have not one let us modest- 
ly suggest that you will there find the mea7is to fill, in the best 
manner possible, our Prescription of Exercise for Health and 
Grace. 



Table of Contents. 



Chapter One, 

Relation of Exercise to Health, - - - Page 5 

Chapter Two, 

Relation of Exercise to Development, - - Page 10 

Chapter Three, 

The Means of Exercise, _____ Page 17 

Chapter Four, 

Our Prescription of Exercise, - - - - Page 21 

Chapter Five, 

The Prescription Applied, ----- Page 38 



CHAPTER ONE. 



RELATION OF EXERCISE TO HEALTH. 

"Meet it is changes should control our being, lest we rust in ease." 

Tennyson. 

PHYSICAL CULTURE has been defined as *" such a symmetrical de- 
velopment of the various physical functions of the body as will enable 
the body, as a unit, to accomplish the best results possible to it." 
Accepting this definition as both a scientific and a worthy one, we may con- 
sider the "best results possible to the body" under the head of use and 
beauty. 

To make the body most useful, health, physical sanity, is certainly of 
the first importance. 

To make it most beautiful, development in the direction of symmetrical 
growth, and pleasing lines and curves is also a prime condition. We may, 
therefore, consider the benefits to be derived from well-directed exercise 
under the general heads of 

HEALTH AND DEVELOPMENT. 

To secure these ends attention must be given to diet, climate or atmos- 
pheric conditions, clothing, baths and exercise (not forgetting its necessary 
complement — rest). 

Systematic exercise as a promoter of health and as a means of improv- 
ing the form, carriage, and movements of the body, so that it becomes a 
vv'orthy abode and a fit instrument for the manifestation of the higher 
faculties is our especial concern in these pages. 

Health as promoted by well directed exercise consists in something 
more than the indifferent performance of the bodily functions. It is some- 
thing more than the mere avoidance of disease. It has a positive as well 
as a negative value; but even in its negative aspect in the avoidance of 
destructive or painful disease systematic exercise is of incalculable benefit, 

* Superintendent of Schools, State of New Jersey. 



and a late medical writer has summed up the benefits of exercise from a 
medical standpoint as 

First. — To p7'eserve the health of sedentary people. 
Secojid. — To reduce deformities. 
Third. — To alter weight. 

Fourth. — To prevent a te7idency to hereditary and organic- 
diseases. 

The health of the bod}- as an animal organism may be said to consist 
chiefly in the proper reception, preparation and appropriation of suitable 
nourishment; and the proper reduction and eliviijiation of materials which 
are consumed in the evolution of power. In other words, there must be 
food of the right kind and amount; it must be softened and changed so 
as to fit it for the needs of the body; it must be taken up by the absorbent 
vessels and carried wherever needed; it must be appropriated and built 
into the living structure, there to be consumed by a process of animal com- 
bustion resulting in the evolution of power, the generation of heat and the 
various manifestations of vital energy; the refuse products being finalh^ 
cast off through appropriate channels. 

Let us see what relation systematic exercise bears to this interesting 
process. 

Digestion is the first step. How does exercise favor digestion ? 
Directly and indirectly. It favors it directly by increasing the move- 
ments of the digestive apparatus, by which the admixture of the digestive 
juices with the mass of food is made more intimate and the mass is 
passed en to further changes, or pressed into contact with the absorbent 
vessels. It may also tend directly to increase the gzcantity of the diges- 
tive fluids. 

But there is another effect of exercise upon the digestion of food, not 
so obvious and direct, but probably of greater consequence. The body, in 
all its parts, is made up of minute living particles called cells, microscopic 
in size. In a condition of health, these cells are in a state of activity and 
change, the changes taking place in them being more or less complete, 
according to their degree of activity. 

When these changes are incomplete, as would be the case in portions of 
the body not duly exercised, the resulting product is a material which may 
be compared to the clinkers of a slow fire. This irritating material becom- 
ing absorbed into the general circulation, vitiates the blood, is not readily 
eliminated by the excreting organs, such as the kidneys and skin, and out 
of the foul blood thus contaminated the digestive organs are called upon 



daily to elaborate the twenty-one pounds of fluid required for digestive 
purposes. As well expect pure water from a corrupt fountain, as to look 
for digestive fluids of good quality from so corrupt a source. 

Consider also the injury to which the delicate secreting glands are liable 
in the unequal attempt. 

We thus see that the first step in the process of digestion should be 
taken not in the stomach, but in the tissues, the remoter structures of the 
body, and this is especially true of muscular tissue, which forms the greater 
bulk of the body, and in which changes rapidly take place. 

The good digestion of those who do all around muscular work, whether 
in daily toil or in prescribed gymnastics, is probably due in great measure 
to the pure supply which is brought to the digestive organs and from 
which the digestive juices are elaborated. 

Digestion and absorption are, therefore, highly favored, and all the 
numerous and distressing accompaniments of indigestion prevented, and 
often cured after their establishment, hj judicious, general exercise. 

But after the food has thus been properly digested and absorbed it 
must be distributed and appropriated. 

The channels of circulation must be free and unobstructed and there 
must be sufficient force to the current to bear the life-giving fluid to the 
remotest tissues, here to be assimilated or built into the living texture, 
revitalizing and renewing its decaying and decayed elements. 

These processes are all favored by well directed exercise. Such exer- 
cise induces those complete changes of tissue oxidation which reduce the 
consumed material to a fine ash, and this complete product of tissue change 
readih' and without obstruction, passes through the minute capillary blood 
vessels to be eliminated from the system. Exercise, therefore, frees the 
system of coarse and obstructing material. Prescribed movements also, 
by the alternating pressure and relaxation due to muscular contraction, 
urge on and equalize the distribution of the nutritive circulating fluid. 
And this effect of muscular contraction is by no means confined to the 
muscles themselves, but extends to all the parts and organs connected to 
or in relation wdth them. 

The effect of bodily movements upon structures, more or less remote, 
is beautifully expressed by Peter Henry Ling, founder of Swedish Move- 
ments: " Every act of changing the attitude or the relation of the members 
of the body * * * must necessarily produce a displacement of neigh- 
boring parts and produce an action more or less sensible upon organs in 
proportion of their distance and intensity, resembling the wave circles we 
notice on the surface of water." 



8 

Muscular contractions thus producing an intermitting pressure in the- 
substance of the muscles and other structures more or less remote, serve 
to direct the nutritive materials into any desired region or to distribute 
them generally throughout the body. More than this, they force the 
nourishment into intimate contact with the tissues themselves and thus 
stimulate the processes of repair and growth, the so-called ''assz/niiation 
of food." 

Equally necessary to the integrity and vitality of the body, is the 
process of dis-assimilation or "reduction of materials consumed in the 
evolution of power," the breakmg down of the elementary structures, the 
cells of the body, that they may be built up again 7161^ and vigorous. 

Not only is ^ho, process itself a necessary one for the highest degree 
of vigor and vitality, but the retrogressive change must be complete, the 
tissues thoroughly oxidized and consumed. AVe have shown the necessity 
for this in the process of digestion and the circulation of the blood. 

It would be impossible to enumerate all the evils of incomplete tissue 
combustion. Among these are the local irritation of the poisonous waste, 
which may be both chemical and mechanical, giving rise to pains called 
rheumatic or gouty, the clogging of the circulation, the impairment of the 
blood, overtaxing the liver, irritating the kidneys and excretory organs, 
which labor in vain to eliminate this coarse and irritating material, im- 
pairing the secretions and hindering the further process of tissue combus- 
tion, as clinkers retard a fire. 

The remedy for this miserable condition is obvious. Judicious exercise 
initiates and completes the process of tissue combustion. It increases the 
breathing capacity and power, and forces a larger quantity of oxygen into 
the blood. It bears this vital principle with increased rapidity to supply 
the universal demand for tissue renovation. It forces it into contact 
with the tissues, settmg up and completing the process of combustion and 
purification, and preparing the way for a newer and better structure. 

Well regulated exercise still further sets into activity the special 
organs and channels of elimination, thus purifying the blood and improv- 
ing digestion; renders active the distribution of nourishment to the tis- 
sues, and thus the body breaks down only to be built up again stronger 
and fresher and more complete. When thus the activities of the body 
are harmonized, and its ultimate elements are duly changed and vital- 
ized by well regulated exercise, the natural activities of the body 
harmoniously directed become the champions and defenders of its 
complex structure, the eliminators of poisons and the safeguards against 
disease. 



But health, as we have said, consists in something more than the 
prevention of disease. Life should not be a wearying struggle to live, 
always on the defensive, but rather a buoyant aggressive powe?'. Rightly 
considered, the whole body in all its members should be the ready and 
efficient servant of a dominating, reason-guided will. The fires of intel- 
lectual, emotional, and niicsciilar energy, kindled to the steady blaze and 
red heat of honest endeavor, will make of health something more than 
the "indifferent performance of the bodily functions." Judicious exercise 
will make the body responsive to the nobler impulses, while it supports 
.and encourages the exercise of the higher faculties. 



CHAPTER TWO. 



RELATION Of EXERCISE TO DEVELOPMEXT. 

WHILE comparatively few of the trades and occupations of modem 
life favor the highest degree of bodily \4gor, probably a still less 
number furnish the conditions favorable to a s}Tnmetrical devel- 
opment. Improved machinery, the more minute di\dsion and distribution 
of labor, the increase of the more strictly' mental and sedentarj* occupations 
tend ever in the direction of imperfect and unbalanced development. 

The ingenuity of m.an is ever forging the weapons of his own physical 
deterioration. The same ingenuity must furnish a counter-poise to this 
tendency, or the result must prove disastrous. 

]^Iany of the sports and games and other means of recreation, while 
they are exhilarating and in many ways beneficial to the general health 
often ser\.-e only to increase rather than mitigate an awkward appearance. 
Games of competition are peculiarh' liable to abuse. If they do not tend 
to over-development in a given direction the}* often incite to excessive and 
abnormal effort, and exertion beyond the physiological limit is destructive 
and not reco7istriictive. 

Out of door exercise, such as bicycle or horseback riding, are exceed- 
ingly beneficial in many cases. So also with rowing ; but if the exercise is 
designed to produce symmetr\^ and an erect carriage, great care must be 
taken that these exhilarating pastimes are not made the instruments of a 
contrary result. Such means of recreation, properly take v. and supple- 
mented if need be by prescribed movements to overcome any excess in a 
given direction, or to bring into play neglected regions of the body, are in 
the highest degree beneficial. 

The gymnasiums, also, rapidly springing up, are doing much to raise 
the standard of physical excellence and to coimteract some of the adverse 
tendencies incident to our highly organized society. Prominent among 
these are the g\-mnasia connected with the institutions of learning and 
some religious organizations, such as the Y. M. C. A. In these, ven,- much 
depends upon the prudence and good judgment of directors and trainers. 



II 

The training of those entirely unused to all-around muscular work must 
of course be carefully prescribed and supervised, lest unused muscles be 
suddenly and unduly brought into play, or delicate internal structures 
injured. If there is a thorough physical examinatioru and if in addition 
to well graded and progressive class work, the applicant is instructed as to 
his hidividital needs and the way to meet them, probably a better work 
could be accomplished than is now realized in many institutions of physi- 
cal training. It is feared also that in many so-called gymnasiums the true 
end of Physical Culture, "to enable the body, as a unit, to accomplish the 
best results possible to it," is not sufficiently regarded. Sir Richard Proc- 
tor has said in his interesting work on "Strength and Happiness," that 
exceptional ability in the performance of special feats of prowess is some- 
thing that intelligent people should be called to account for. 

If physical training has no higher aim than such demonstrations of 
gymnastic or acrobatic specialties it can hardly claim the support of 
earnest, intelligent people. 

But, notwithstanding all that has been said and done in the way of 
Physical Culture, there yet remain multitudes of people with w^eak, fiat or 
narrow chests, wdth stooping shoulders, with protruding chins, with con- 
torted spines, and with unbalanced muscular development giving rise to 
unseemly appearance, awkward gait, and inefficient, self-conscious move- 
ments. 

How can such defects be overcome? Persistent, systematic exercise 
will accomplish the result with a certainty which does not obtain in respect 
to most other remedial measures. The reason for this is found in the 
fundamental law that active portions of the body increase in size and 
power by use. 

B}^ increase in size symmetry with respect to the proportioiis of dif- 
ferent members of the body is obtained. By increase in power the rela- 
tiojis of the various parts of the body are harmonized. For instance, if the 
lower portion of the arm is large and bulky as compared with the upper, 
there is loss of symmetry in size or proportion. This may be corrected by 
bringing into activity all of the muscles of the upper arm, which by the 
intermitting pressure of their contractions increases the local noLirishment 
and the size is increased to harmonize with that of the forearm. 

Suppose, on the other hand, there is an unnatural bend in the arm 
at the elbow. Here we have want of symmetr}^ in the relation of its 
parts. This may be due to a weak condition of the muscles on the back of 
the arm, whereby its tension is more than overcome by the natural tension 
of the opposing muscle — the biceps — on the front of the arm. By exer- 



12 

cising the weak and badly nourished muscle, we restore its tone axi^ power 
so that its tension is made equal to that of its opponent, and the arm is 
straightened, the proper relations of the arm and forearm are restored. 
Thus we see that exercise, by attracting nourishment, increases the size of 
any part of the body and restores the harmony of proportion; by increas- 
ing the tone 2^x1^ power, it restores the harmony of relation, that is, the 
attitude and carriage of the body. 

A very common defect in the harmony of relation is the condition 
known as round shoulders. All that is needed here is to bring into play 
the muscles between the shoulder blades which draw them back into place, 
while the points of the shoulders are drawn back with them. Exercise 
No. 8, in the accompanying series, shows how this is done. 

Another unsightly defect is seen in the pitching of the head, especially 
the chin forward from the body. It may be remedied by throwing the 
head forward with a nodding motion and then drawing it backward, chin 
first, until the back of the head is in line with the spinal column. The 
effect of the movement may be intensified by the resistance of the hands 
clasped at the back of the head. If this movement is repeated several 
times and taken twice a day, it will be found of great benefit in improv- 
the form and Mdll also have a tendency to keep the upper portion of the 
chest expanded. 

Another serious defect is a lateral or side curvature of the spine, which 
is caused in most cases by the unequal action of the muscles on either side 
of it, whose combined effect when acting uniformly is to support the 
spine in an erect position. The remedy, of course, consists in such exer- 
cises as will bring into play and strengthen the muscles whose action 
tends to restore the spine to its erect position. The series of movements 
described later will tend to equalize and strengthen the action of the 
spinal muscles and thus prevent this deformity, which, in a late stage, 
is very intractable. 

Another and perhaps the greatest benefit of systematic exercise is 
found in its effect upon the development of the chest and the expa7isioii 
of the lu7igs. 

The ordinary movements affecting this region are apt to be much 
restricted, and especially in the upper parts where the dread disease of 
consumption is most liable to begin its ravages. 

The appearance also of a flat or narrow chest is not an impressive 
one, save of weakness and failure. The best results also in artistic 
expression, as in voice production, are impossible unless attention is paid 
to the power and healthful condition of*the respiratory organs and pas- 



13 

sages. A free, full, well-controlled column of air has much to do with 
purity, as with power of tone. Good breathing also accomplishes more 
than would at first sight appear. Other processes than the taking in of 
oxygen and the breathing out of carbonic acid and other poisons to 
purify the blood, are influenced by the respiratory movements. Digestion 
in all its stages is promoted, as well as the movements which result in 
the softening and expulsion of unused and effete material. The reason 
for this is found in the rythmical rise and fall of the diaphragm or par- 
tition between the chest and abdominal organs, which occurs with ever}^ 
act of breathing. 

The liver, also, lies directly beneath and is connected with the dia- 
phragm. Being a very spongy organ, it is powerfully affected by the 
squeezing which it receives between the diaphragm and the fleshy walls 
which surround it. Torpor of the liver is thus prevented and cured. 
More than this, nearly all of the blood from the abdominal organs is 
returned to the heart through the liver. This return circulation is power- 
fully stimulated by the intermitting pressure, the squeezing of the liver, 
caused by the descent of the diaphragm; stagnation of the blood, co7iges- 
tion, with its numerous and painful accompaniments, being thus relieved. 

A good chest, a good breathing capacity and power, are thus seen to 
be vitally and broadly useful. This result may be accomplished by well- 
directed exercise. The act of breathing is primarily a muscular movement 
by which the chest cavity is widened and deepened. The air rushes in to 
fill the vacuum thus created, passing through smaller and smaller tubes 
until it reaches and distends the so-called air cells or enlargements at the 
ends of the tubes. The walls of these air cells are very thin and elastic, 
and are crowded with minute capilliary (hair-like) blood vessels whose 
walls are likewise exceedingly delicate and thin. The elastic resistance of 
the air cells forces the air into close relation with the blood, the latter taking 
up a supply of oxygen from the air and giving off its poisonous gases. The 
poisonous gases are then expelled by the further elastic contraction of the 
air spaces and also by muscular action tending to contract the entire chest 
cavity. The conditions of good chest capacity and power, therefore, aside 
from unobstructed channels of conduction, are air cells, of proper size and 
elasticity; chest walls, sufficiently mobile to adapt themselves readily to 
variations in lung distension, and muscles, strojig and resp07tsive, to 
properly expand and contract the chest walls and boundaries, not only for 
the needs of ordinary breathing, but to meet the unusual demands liable 
at any moment to be required of them. All of this can be acomplished by 
persistent, judicious exercise. 



14 

All movements, active or passive, which tend completely to expand 
the chest u-alls, cause the air cells throughout their entire distribution to 
become likewise distended and full of air. The elastic walls of the air 
cells now contract by virtv.e of their inherent properties, and the expiratory 
muscles also bring a direct pressure to bear. By this process not only are 
the cells filled and emptied of air, but their walls are filled and emptied 
of blood, thus increasing their nourishment and vitality, whereb}' they are 
better able to resist disease. Their inherent propert}^ of elasticity is also 
increased, allowing of more complete distension, greater capacity, and 
more thorough emptying, which signifies increased power. In portions of 
the lungs w^hich are little called into play by the ordinary activities of life, 
the benefit of special movements to stimulate the processes just described, 
must be readily apparent. Especiall}^ so must be the case with those in 
whom there is a hereditary tendenc}^ to a breaking down of the lung tissue,, 
for where any portion of the lung suffers from disuse or only partial use, 
the w^alls of the air cells collapse and their inner surfaces touching each 
other are more liable to irritation, and thus become the starting point of 
serious disease. Their circulation and nourishment, furthermore, are im- 
paired and the actual size, as well as the distensive capacity of the lung is 
diminished. Let us, on the contrary, bring into active and rythmic plaj^' all 
of the muscles of respiration. These muscles are sirefigtkened, the entire 
lung is expanded, every cell vitalized and active, and we increase the 
quantit^^ of our ^ntal energy by just so much as we increase the working 
force of the lung cells. We, in fact, enlarge our vital engine by the 
addition of just so many cells as have heretofore lain dormant, and a 
menace to the integrity of the structure, but now are called into healthful 
and daily service. We create a habit of deep and effective breathing. 
We also increase the mobility and the breadth and depth of the chest 
walls. But, while exercise directed to increasing the chest capacity and 
power, give on the whole and as a rule, the highest returns of physical 
vigor and development, the exercises prescribed for this especial purpose 
must not be too long continued nor severe. It must be borne in mind that 
while the delicate and sensitive structure of the lungs responds quickly and 
in a gratif}nng manner to the stimulus of prescribed movements, for this 
very reason, that is, by virtue of its delicate and sensitive organization, it 
is liable to injury by too exclusive and excessive attention or by violent 
exertions making excessive demands upon it. It is probably for this reason 
that we hear now and then of an athlete who has hemorrhage of the lungs 
or is otherwise unsound in this locality. When we consider that the 
smallest air cells are only 1-200 of an inch in diameter, and that their 



15 

walls, of almost inconceivable thinness, are furnished with multitudes of 
blood vessels which are from i-iooo to 1-2000 of an inch in diameter, we 
can form some idea of the delicacy of the structures with which we have 
to deal and how fearfully and wonderfully we are made. We will be apt 
also to exercise a degree of judgment lest minute blood vessels be weak- 
ened and ruptured or the thin walls of the air cells be overstretched and 
lose their all important property of elasticity. It is by reason of this latter 
condition, namely, the overdistension and loss of elasticity of the air cells, 
that some men of apparently fine physique and magnificent chests are 
easily winded and possess so little real strength. 

One thing more we must bear in mind in regard to the important 
matter of chest development. The deniajtd for oxygen begins not in the 
lungs, but in the tissues at large. General exercise creates a universal 
demand for oxygen. It is largely in the great mass of muscular structure 
that the first real step in the respiratory process takes place. The besoin 
de respirer, the Jiecessity to breathe, is developed in the workifig muscles 
and becomes the great incentive and stimulus to full and correct breathing. 
General, complete muscular activity becomes therefore, as we have now 
traced it, of primary and important consideration in the processes of- 
digestion, elimination and respiration. A series of exercises carefully 
planned to meet this requirement for generalized muscular activity and 
at the same time to harmonize the proportions and relations of the mem- 
bers of the body, will be found in succeeding pages. 

It is a mystery to some people that exercise will take off fat , and yet 
will increase the size of muscular and other structures. Fat is a com- 
paratively lifeless and entirely inactive substance, a mere padding and 
protection, or in many cases a great encumberance to the body. It does 
not grow by exercise because it does not participate in the work of exercise, 
while on the other hand, the oxidizing and consuming processes of the body 
being generally increased b}^ exercise, this useless material is " burnt up " 
and carried away the same as any other material not needed by the body. 
Other advantages which will be secured by persistent practice of such a 
series of exercises are: Elasticity and grace of movement, a firm carriage, 
and a prompt and precise response of the muscular system to the com- 
mands of the will. 

Finally, the sympathic relations between the muscular and nervous 
systems at large are quickened by this habit of ready and effective 
response to the will, and processes which must be unco7isciously performed, 
as in the expression of the emotions in song or impassioned speech, are 
more effectively executed from the fact that they have been previously 



i6 

■'well performed, althong- '-" £ -t— !::>- v-lu-rary and conscious manner. 
If the mstrument of exprz— ;-i - :.i^ ^ rriTi: i:::, responsive, the higher 
consciousness is not e : .l :i~-e;: : . .t :r.:::;- of a bad working mech- 
anism. One of the'::--. :liii:^~ ilii.: II: CI:e:IiI-j.- has said in his work on 
Physical Ctdture is, that ** it may be set down as an absolute truth that no 
one will become unconscious of his body in the right sense, until he has first 
become thoroughly and intelligently conscious of every part of it." This 
is the foundation principle of modem training. 7hT :r:frction of art 
conceals the art" is a saying weU grounded in ph;-si I : ^ : : :^I I ;. s . A smooth- 
working, effective, responsive, and pleasing mechanism is the aim of 
Phvsicsl CtiltTire in it? relation to d&velo'onient. 



CHAPTER THREE. 



THE MEANS OF EXERCISE. 

THERE are a multitude of people who require systematic exercise and 
yet are unable to avail themselves of gymnasium or other privi- 
leges of instruction, or even of such healthful pastimes as would 
in part if not wholly supply their needs. Without doubt there are many 
who have a fair development and only require some healthful out of door 
recreation to kc«r) them in good physical condition, or, it may be, their 
employment is conducive to general and healthful activity. There are 
many others also who enjoy and profit by the training of g5rmnasiums; but. 
there are not a few who find such work, under the available instruction, 
unfitted for their needs. 

First-class gymnasiums with competent instructors are by no means 
available to the large majority. They are either too remote, requiring 
time that cannot be spared from other duties, or fall short of the true pur- 
pose of physical training according to the definition we have adopted. 
Many persons also are either too young or too old to be classified, or to 
find congenial association in a gymnasium, who would yet be especially 
benefitted by systematic exercise. 

Out of door recreations, even if sufficient to supply the physical needs 
of health and development, are often out of the question, and must be 
"indefinitely postponed on account of the weather," or business engage- 
ments. Exercise to be in the highest degree beneficial either for health or de- 
velopment should be regular and taken daily. 

The public schools have not, in this country' at least, to any consider- 
able extent solved the problem of systematic and progressive bodily 
training, strange as it may seem that the bodily needs should be so 
long abandoned to the whim and caprice of individual teachers, when 
the mental development is so systematically and progressively cultivated. 
Physical education has been mainly left to the colleges which the majority 
never reach, and for which the college student has had no preparatory 
training. 



i8 

At the formative period of life, when the tissues are soft and pliable, 
when it is possible to develop the young of both sexes into structures 
worthy the name of erect huvian beings, how strange that progressive bodily 
training in the public schools should have reached so low a degree of 
attainment. "Train up a child in the way he should go." is considered 
good logic for morals and mind, but ought to be altered sometimes so as 
to read '* train up a child in the way he should grove T and we would have 
a common-sense treatment of the body and more likelihood of good morals and 
a level head. 

In looking at some specimens of the genus homo, we are tempted to 
misQ"j.ote the poet, 

•• Of all 5ad words of tong^jie or pen. 
The saddest are these — ^they might have teen — men." 

We confess too, that we have seen some bicycle riders with their 
"backs z//," and shoulders dozim to such an extent that this misquotation 
would apply with some aptitude. While such per^-ersion of a healthful 
and pleasing recreation is unnecessary it illustrates a xevy general lack 
either of knowledge of the means, or concern for the end of physical 
excellence. If it is the former, there is need of instruction; if the latter, 
perhaps a little good-natured ridicule is the best remedy. 

But there is a very large class of the community' which pre-eminently 
lacks in muscular power and development, and is also debarred for 
various reasons from many means of diversions and healthful exercise 
which are open to others. 

Regarding the physical needs of JVome)2, Dr. Marjr Spolford in "Health 
and Strength Papers for Girls," truthfull}- says: "Many women who Hft 
their babieg^from the floor do it liable to a strain at any mihute; the energy- 
is nervous, not muscular. The average boy eight, yes, six years old, can 
hold his weight and maintain himself in positions few women can even 
take. But this does not in the least imply that muscular force cannot be 
developed at ever\- age, though, of course, the 3'ounger the better and 
quicker. Active and well-trained muscles mean harmonious development. 
beautiful lines and curves and health. ^' 

In A-iew of these facts some practical suggestions for physical self- 
improvement in the home ought sureh* to be welcomed. A very simple, 
eSEec^ve and comparatively inexpensive device for home exercise is the 
" pulley weight " or "chest weight'" apparatus. Such a contrivance, if 
well constructed, may be adapted to the needs of a.7 the members of a house- 



19 

hold, affording a pleasant means of general exercise to those whose every- 
day work restricts the natural and free action of the bodily movements, as 
well as to counteract the one sided tendency of most occupations and 
recreative sports. In other words, the movements may be general or local, 
and may be performed with a scientific precision as to the direction and 
extent, as well as the rate oi movement 2:0.^ force to be exerted, which is 
not attainable by any other single contrivance. For this reason and on 
account of the many popular treatises on other forms of exercise as with 
clubs and dumb bells; the series of movements here advocated is confined 
almost exclusively to the use of the pulley weight apparatus. ThQ piiticiples 
of exercise which have already been laid down, are, however, universal, 
and the attempt is made to so explain the pu? pose of the special viovemenis 
that the reader may the more intelligently apply qm^l profit by any means of 
phj^sical development at Bis command. 

In confining the exercises to one form, albeit the best form, of apparatus 
for general home use, there is a further advantage in the way of definiteness, 
for where a variety of means and instruments are offered, there is apt to be 
an uncertainty as to the best thins; to get and to do. Of course printed direc- 
tions, even if well illustrated, are not expected to do all that intelligent 
personal direction can do, but they can accomplish much in the way of physical 
improvement, with or without private instruction. 

If the directions contained in the following pages are carefully read 
and as carefully heeded, the writer feels assured that no harm but rather 
much gcod will result. If any serious or organic disease is suspected, do 
not fail to consult 5^our family physician, and ask his advice in regard to 
the taking of exercise. 

Know yourself well physically and you have the best ground for im- 
proving yourself physically. Knowledge here is a virtue. Knowledge 
applied will bring a tangible re vv^ard. Keep your eyes open; watch people, 
their posture, their build, their movements, their grace or awkwardness; 
criticise not to ridicule, but to imitate or avoid. There is a developing 
power, as well as a stimulating of the ambition in the contemplation of a 
pleasing or perfect object. 

To a certain extent, we unconsciously grow into the likeness of that 
which we observe and honestly admire. You will be alternately pleased 
and shocked if you regard your fellow beings critically in the light of 
their animal structure and movements. They ^\411 pass before 3''ou in an 
ever changing panorama of youth and age, beauty and deformity in all 
their varying degrees and stages, a never ending procession, a sort of 
human menagerie, which, when thus regarded, will please, pain, and profit 



you. You will, perhaps, also be wise enough to make a personal applica- 
tion, [and having sized yourself up in this way, you will find some few 
defects to overcome whereby you may take your place in the grand proces- 
sion as an ornament and not an object of adverse comment. If, however, 
you have made the most and best of yourself physically, you have no 
occasion to disparage yourself for faults you cannot remedy. 

In order to facilitate and encourage physical exercise in the home, we 
have devised a form of pulley weight apparatus which can scarcely prove 
objectionable either on account of the space occupied or the appearance 
presented. In fact, it may conveniently be placed so as to occupy none of 
the available space of the room and be entirely out of sight, except when 
in use, being especially designed to be put up in a closet doorway and 
occupying less than six inches of this space. Requiring but two screw 
holes, one above and one below, to securely fasten the apparatus, no injury 
is done to the furnishings of the room. When put up in a bedroom closet, 
it is ready at hand and challenges use when there is the freest play to the 
bodily movements, and moderate exercise, with deep breathing, \\-ill be 
found to make sleep more refreshing, while the prospects of the morrow 
will be made brighter by an energetic tug at the weights in the morning. 
The apparatus is made adjustable to any height of door, from six and a 
half to seven feet, or can be put up under any strong shelf of suitable height. 
Working from the floor or overhead and w4th simple or compounded 
pulleys, and w^eights varying from two and a half to fifteen pounds, it is 
seen that it is adapted to an infinite variety of movements and to every 
age and degree of strength, as well the needs of both sexes. So much for 
the means of exercise. 



CHAPTER FOUR. 



OUR PRESCRIPTION OF EXERCISE. 

« 

ASIDE from the training of the gymnasiums and of the schools where 
attention is paid to physical education, numbers of books and so- 
called systems of exercise, more or less worthy the name, have 
been put upon the market intended for popular use. Much good has been 
accomplished by these, and the writer acknowledges personal benefit from 
practice of the exercises directed in D. L. Dowd's popular " Physical Cul- 
ture for Home and School." 

In the following series of exercises we have endeavored to indicate a 
course of movements adapted to daily practice which shall have reference 
to a harmonious development; no important group of muscles or internal 
organ being neglected, and yet not too lengthy to discourage its complete 
performance. Another desirable feature of this series is that it may be 
completely performed without change of the working parts of the appar- 
atus, although some of the movements may be more satisfactorily per- 
formed by making such changes as will be indicated. 

Still another, and as we believe a great advantage of this series, is the 
order in the arrangement of the series, the transition from one movement 
to another being natural and easy, while the effect upon the circulation of 
the blood, the distribution of nervous and muscular energy and the pro- 
cesses of nutrition, have been carefully considered. 

The series or system of exercises here advocated is for popular use by 
those requiring general exercise and balanced nutrition, while the needs of 
those having special weakness or defects, are considered incidentally and 
as fully as limited space will permit. 

The time for taking exercise and other conditions must be properly 
considered. 



THE TIME. 

Xight and morning, before retiring and immediately after rising, have 
especial claims to be considered. At night the mind is free to attend to 
the physical needs, or if troubled with the day's cares, should find relief by 
dissipating an excess of ner\^ous energy- through muscular channels. Sleep 
is thus made more refreshing and the mind is clearer for the next day's 
duties. Early morning exercise, on the other hand, stimulates while it 
harmonizes the acti\-ities that have lain dormant during the night and gives 
a zest to the labors or enjo^-ments of the day. ^Moreover, by taking exer- 
cise at these times, greater regularity and constancy is likely to be observed, 
the apparatus itself being a faithful and constant reminder of its purpose. 
The body also at such times is free from all of the restrictions and con- 
strictions of apparel, which is an important consideration. Some persons, 
however, may find other times in the day more convenient and agreeable 
and would do well to accommodate themselves. 

The time, immediately after meals should be avoided as a rule, and 
movements taken just before retirmg should not be as %-igorously pert'ormed 
as when taken in the morning. Too great excitement of the general circula- 
tion might prove unfavorable to sleep, although muscular activity- as 
opposed to brain acti\rity would be advantageous. Because a little is good, 
more is not necessarilv better, but, as in this case, may be -vorse. 



ATMOSPHERE. 

The air should be as pure and free from dust as possible — plenty of fresh 
at;. There is no great benefit in breathing in a large quantity of poisonous 
gases, so be particular about this, only after exercise be careful not to cool 
off too quickly. 

THE MODERATION. 

Begin moderately, using light weights. Let there be no feeling of 
strain or undue effort. Cse sufficiejit iveight to cause an agreeable se?ise of 
resistance and of accomplishment. Bear in mind what has been said of the 
delicate structure of the lungs, which applies also to the heart. Remember 
also t^iat it is the repetition of the movement, the intermitting pressure of 
muscular contractions, that effects nutritive changes, rather than the hft- 
ing of heavy weights. 



■•I 






SMOOTHNESS AND GRACE. 



Cultivate grace and smoothness in all movements. Let there be no 
jerking or unsteady movements, but rather a rythmic tendency. Pull at 
the weights as though \-ou are handling something dainty and valuable. 
Grace, freedom and elasticity will thus be developed, giving a springiness 
and lithesome quality which are pleasing. Light weights are also muc/i 
better than heavv ones for this effect. 



UNIFORMITY AND PRECISION, 

When the attempt is made to perform the movements accurately with 
reference to the starting point, course and termination of the movement, an 
intellectual element of great value is introduced. Physical training and 
mental training are here beautifully blended. The mind is trained to 
prompt and precise directive power, the body to prompt and precise 
obedience, the king and the kingdom are alike benefitted. Physical 
training thus develops and does not detract from intellectual ability and 
mental supremacy. If, therefore, you are directed to make a movement in a 
straight line, make xt as straight as possible, if in a curved line, make 2^'=, per- 
fect a curve as possible. If you are to begin at a definite point, begin there, 
if the movement ends at a given point, stop at that point. This is what 
we mean hy precision. Cultivate it in the following movements. 



ORDER OF MOVEMENTS. 

Observe carefully the order of the exercises as given when taking the 
■complete series. Study th.e purpose of this order in the hints that are given 
and if a shorter course of exercise is taken, let the arrangement correspond 
as nearly as possible to that of the series. 



REGULARITY. 

Form a habit of daily exercise. Do not omit it except for extraordinary 
reasons. Increased vigor, improved form, and the capacity for increased 
usefulness and greater enjoyment are the inevitable rewards. A quarter 
or a half-hour spent in this manner twice daily is time well spent, and in 
many cases would only counter-balance the time that would otherwise be 
lost and worse than lost in sickness. If the prescribed course of exercise is 
I 



24 

taken regularly once a day, gratifying results will follow. Twice a day 
would give better results, but the important thing is the formation of a. 
habit. 

PERSEVERANCE. 

It may be, that after taking exercise for a short time, even with light 
weights, there will be some soreness and tired feeling in the muscles. In 
most cases, if not in all, this is only an indication of the great need of these 
special movements to so strengthen the hitherto unused muscles that 
physical exertion will become a pleasure as it should be, and is boicnd to be 
if the exercise is continued perse veringly. 

Having learned and practiced faithfully the course of movements laid 
down, other movements and combinations both pleasing and beneficial may 
be studied out and practiced, thus continuing interest by adding variety 
and novelty. Where several persons unite in the practice of the move- 
ments, the laudable ambition to excel in grace and facility of execution 
tends to good results in painstaking and persevering effort. Mutual criti- 
cisms also are both interesting and beneficial. 

Let these, then, be your golden rules of exercise: 

/. — Plenty of fresh air. 
II. — Light weights and moderation.. 
Ill — Steady and graceful action. 
IV. — Precise and well directed motions. 
V. — System in the order of movements. 
VI. — Habit in the performance of movem£7zts... 



PRESCRIPTION OF MOVEMENTS. 



POSITIONS. 

In order to facilitate the description of the following exercises certain 
positions must first be described which will apply to all of the movements. 
These are: 

, 1. — STANDING. 

Stand with head erect, chin drawn in, shoulders back, and body bent 
slightly forward from the hips, so that ankle, hip and shoulder joints fall 
in the same vertical line. Place the heels together and turn the feet 
outward to an angle of fortA'-five degrees. 

II. FORWARD STANDING. FIGURE I. 

Assume standing position as above ; place the heel of one foot in the 
hollow of the other, at same angle as before, forty-five degrees ; advance 
the forward foot in the direction toward which it points two foot lengths 
(measured by itself) beyond its present position; throw the weight of the 
bod}' on to the forward foot, bending the forward knee slightly so that the 
body is Jinn and toell braced. In taking the exercises, change from one 
foot to the other so as to acquire firmness and freedom with either foot 
advanced. 

III. — SIDE STANDING. FIG. 4. 

Similar to preceding only the side of the body faces the "Exerciser." 
Assume standing position with side of the body toward the "Exerciser." 
Turn the toes outward to an angle somewhat greater than forty-five de- 
grees. Advance the foot farthest from the " Exerciser" the same distance 
as in preceding position (two foot lengths beyond itself) separating the 
heels from each other, and not the heel from the instep as in former 
position. In this position the body should feel firm and well braced. 
In taking exercises requiring this position it is very important to change 
from side to side, exactly reversing the position. 

In all exercises stand far enough away from the " Exerciser " so that 
the weights will not strike above or below, on the rubber cushions. 



THE PRESCRIBED SERIES OF EXERCISES FOR GENERAL 
DEVELOPMENT. 



EXERCISE L 



WRIST AND ARM EXTENSION, (rOTATION). 

Purpose. — Directs attention; favors correct position; relieves internal 
congestion; develops forearm and back of arm. 

Position. — Forward standing (see descriplfion); back to Exerciser; arms 
held firmly at the side while the fingers 
tonch the shoulders. 

Action. — The hands are brought forward 
and downward, straightening first the wrist 
and then the arm. The cords are made to 
escape the shoulders. Vary the movement 
by turning the palms of the hands fi-rst in- 
ward and then backward as the forearm, 
descends. Repeat each movement from 
eight to sixteen times; at first slowly and 
then more rapidly, always steadily. 

Muscles. — Extensors of hand; pronators 
of forearm and triceps on back of arm. 

Remarks. — Directive power may be cul- 
tivated, and a pleasing variety added by 
alternating the two motions described in 
this exercise. A more vigorous and advanced 
figure I. exercise may be made with similar effects 

by making the movement from a horizontal position of the arms exactly 
reversing the movements in Exercise V, Figure 5. 




J^ 



27 



EXERCISE II. 



ANKLE AND LEG EXTENSION. 



Purpose. — Eifect upon lower extremities and circulation similar to 
preceding upon the upper; both useful to warm the extremities. Culti- 
vates firm and graceful carriage. 

Position. — Same as in preceding. 

Action. — Rise straight up on the toe of the rear foot, stretching the 
lohole body upiuard. The calf muscles of the rear leg should feel this action 

strongly if it is properly perfoiTned. Vary the 
movement by dropping partly upon the rear 
knee while balancing the body on the toe of 
tear foot. Take the movements slowly and with- 
out swaying the body. Perform each part of 
this exercise from four to eight times with first 
one foot, and then the other, advanced. 

Muscles. — Calf muscles and extensors of 
leg on front of thigh. 

Remarks. — This upward stretching gives a 
sense of relief from pressure throughout the 
body, and has an effect to open the channels 
of circulation favoring the free flow of blood 
to and from the extremities. The second part 
of the movement, dropping on the knee while 
balancing on the toe, is highly beneficial in 
cultivating steadiness and grace of poise, but 
requires practice to do it nicely. A very vigor- 
ous exercise may be performed by rapidly changing from one foot to the 
other; a process of running without getting ahead, always landing on the 
toe of the rear foot, and fiat on the forward foot. Being a vigorous and 
exhausting movement it should not be long continued. It quickens the 
circulation and warms the extremities to a high degree. It also cultivates 
elasticity and lightness. 




FIGURE 2. 



28 



EXERCISE III. 



SIDE CHEST. 



Purpose. — Supplies oxygen to meet demands created by previous exer- 
cises. Increases mobility of chest walls and expansion of the lungs. 
Develops muscles over points of shoulders. 

Position. — Same as in preceding. Body bent forward from the hips so 
as to relieve strain on back. Arms as in dotted lines about a foot in front 
of the body. Palms face to the front. 

Action. — The arms are allowed to be drawn as far backward as possible 
by the pull of the weights, and are then 
cai-ried upn'ard, making as perfect a curve 
backward as possible, until they are parallel 
and vertical on each side of the head. Do 
not bend the arms. Breathe in sloiijly as the 
arms go up, and hold the breath until the 
arms again reach the starting point repre- 
sented by the dotted lines. Perform the 
movement eight to sixteen times at the rate 
of twenty times per minute, the usual rate 
of breathing. 

Muscles. — Chiefly respiratory and deltoid 
muscles. 

Remarks. — The effect of this movement 
upon the breathing is partly active and 
partly passive. The pull of the weights 
insures the complete filling of the air cells 
and increases the mobility of the chest 
walls, but does not increase the poiucr of 
the respiratory muscles. This latter is largely accomplished m this move- 
ment by the voluntary acts of inspiration and expiration. Some muscles of 
respiration, however, are brought into active play beyond the passive pull- 
ing of the weights, and the exercise is valuable in increasing the widt/i 
of the chest. The deltoid muscles forming the caps of the shoulders are 
also enlarged so as to cover the bony prominences, tending to improve 
their contour. 




FIGURE III. 



29 



EXERCISE IV. 



MOWING. 



Purpose. — General invigorating and equalizing effect. Summarizes 
and harmonizes effects of preceding movements. Very favorable to 
liigestion and action of abdominal organs generally, overcoming torpidity. 
Position. — Side standing; anns horizontal toward Exerciser. 
Action. — First, holding the rest of the body rigid, move the arms to 

and fro with a pendulum motion 
downward and directly across the 
front of the body, as showm in the 
cut — ar77i lyiowing. Next, take the 
same movement, adding at the 
---'V same time a twisting of the trunk 
at the waist in the direction in 
which the arms move, the lower 
extremities being held rigid — 
trunk tnoiving. Finally, bring the 
entire body into harmonious and 
rythmic action, the arms, trunk, 
and lower extremities all partici- 
pating in the movement — com- 
plete moiving movettient. Take 
each of these movements from 
six to twelve times, the right and 
left sides being alternately turned 
toward the exerciser. 
Muscles. — The pectoralis major (larger chest muscle), deltoid, oblique 
abdominal and numerous muscles of the hips, thighs and legs. 

Remarks. — These mowing movements alone, taken as described, would 
accomplish a great deal of good in the way of the general nourishment 
and vigor of the body, all of the vital processes being- strengthened and 
the circulation equalized. Add a movement or two to get the shoulders 
back into place and develop the chest, and the needs of many people would 
be fau'ly well met. As for instance, add exercises III and VIII to the 
mowing movements. 




FIGURE IV. 



3° 



EXERCISE V. 



WRIST AND ARM FLEXION, (LOWER CHESt). 

Purpose. — To develop the muscles of the arm, quicken the circulation 
and expand the chest, also a shoulder-blade movement. 

Position. — Facing Exerciser; standing, or forward standing position as 
in cut; arms extended horizontally in front, palms down. 

Action. — This Exercise is best learned in sections. First, bring the 
arms straight down from the horizontal position and backward to position 
shown in dotted lines; repeat from four to eight times. Next, beginning 

from horizontal position, turn the 
palms of the hands upward and 
bend the arm sharply at the 
elbow and wrist until the fin- 
gers touch the shoulders, as in 
the illustration, four to eight 
times ; combine these two move- 
ments and we have the exercise 
shown in the cut, which, when 
performed alone, should be tak- 
en ten to twent}' times. 

Muscles. — DowuAvard mo- 
tion, chiefly latissimus dorsi, 
trapezius teres, and back of 
deltoid. Upward, biceps, flex- 
ors of hand and supinators of 
forearm. 

Remarks. — In the dozumuard 
part of this movement a very 
^ ""^ ' — - ' beneficial effect in throwing back 

^^^'"^^^ 5. the points of the shoulders and 

overcoming the awkward prominence of the shojilder-blades, is secured by 
turning the palms- of the hands at first upward and then outward as far as 
possible when the arms reach the position shown in the lozuer dotted lines. 
A grateful movement and a pleasing introduction to the follomng Exercise, 
is sec^ured by combining the downward movement of the arms in this 
Exercise with their upward movement in the following — without bending 
the body. 




31 



EXERCISE VI. 



TRUNK BENDING, (FULL CHEST). 



Purpose. — To affect directly and powerfully all of the abdominal 
organs, overcoming torpidity and all obstructions to the circulation. To 

increase the breathing capacity and power 
and strengthen the muscles of the back. 

Position. — Standing face to the Exerciser; 
arms horizontally in front as in preceding. 

Action. — Sway the body forward and 
backward, as shown in the cut, keeping the 
arms fully extended and moving with the 
body. The knees are not bent. Four to 
eight times. 

Muscles. — Downward, rectus abdominis, 
psoas, iliac, and pectoral muscles. Upward, 
muscles of back, front of deltoid, serratus 
magnus, and rhomboids. 

Remarks. — It is well to precede this move- 
ment with a forward and backward nodding 
motion of the head, then take the arm move- 
ment alone, upward and do\^Tiward, finally 
bringing in the entire body. This, in itself, 
forms a highly beneficial series of movements and with the shoulder-blade 
movement, figure VIII, added, would tend greatly to overcome the bad effects 
of sedentary occupation. It is a very vigorous exercise and care must be 
used not to strain or exhaust. 




figure VI. 



32 



EXERCISE Vi; 



LEG SWINGING. 



Pup^POSE. — To develop the muscles about the hip3 and thighs, give free- 
dom and grace of movement, and to counter-balance and give relief from 
the exercise of the superior portions of the body. 

Position. — ^As in figure. A special 
foot strap maybe used to make connec- 
tion with the exerciser. 

Action. — As shown m the cut. 
Movements may also be made with a 
pendulum-like swing in various direc- 
tions, forward, backward, outward, etc. , 
by altering the support for the hand. 
and turning in various directions; eight 
to sixteen times each movement. Other 
muscles may be brought into play often- 
times to advantage by bending the 
legs and mo^dng the foot in variotis 
directions with light weights attached ; 
such movements developing size and 
suppleness. 

Muscles. — Adductors and the other 
muscles of thighs, hips, and legs. 

Remarks. — It may be noticed that 
not as much attention has been paid to special leg movements as to those of 
the superior portions of the body. If, however, the lower extremities are 
weak or ordinarily little used, they may receive more special attention. 
Their needs have not been neglected in oiir prescription, as they have been 
cultivated in combination with other movements. 




33 



EXERCISE VIII. 



SHOULDER BLADE AND UPPER CHEST. 



Purpose. — To correct "round shoulders" and actively expand the up- 
per part of chest and lungs, preventing a tendency to consumption. 

Position. — Standing; face Exerciser; arms fully extended in front of 

the body parallel and horizontal, 
palms of the hands facing each 
other. * 

Action. — Bring the arms back 
to the position shown in figure, 
keeping them always at the same 
level and fully extended. The mo- 
tion is like a swimming motion. 
Six to twelve times. 

Muscles. — Trapezius and rhom- 
boids. 

Remarks. — This movement will 
be found to be one very generally 
needed and highly beneficial. An- 
other movement for a similar pur- 
pose consists in shrugging the 
shoulders, without bejiding the arms. 
The arms being parallel and hori- 




figure 8. 



zontal, and fully extended in front of the body, are drawn directly backward 
by the action of the muscles between the shoulder-blades; the artns being 
held rigid, which is the difficult feature of the Exercise. 



34 



:x. 



ALTERXAT" 



t -i *- «• 




le Doay " 



35 



EXERCISE X. 



TRUNK TWISTING. 



Purpose. — For a general invigorating effect and a special action upon 
abdominal organs, digestive and excretive processes. 
Position. — Same as in preceding. 

Action. — This exercise is best preceded by a twisti7ig of the head from 
side to side in such a manner that the large muscles of the neck become 

thickened and hardened on 
the side opposite to that to- 
ward which the face is turned. 
Swing the arms and twist 
the trunk of the body right 
and left while standing firmly. 
Make the movement with- 
out jerking. Repeat four 
to eight times. 

Muscles. — The pectoral 
(chest) muscles, the oblique 
and transverse abdominal mus- 
cles, and many others about 
the shoulders and lower 
limbs. 

Remarks. — This exercise 
is a "host in itself," and 
is one of the kind that 
will do great good if taken 
by itself. It is, however, 
very vigorous and exhausting and somewhat difficult. Learners, espe- 
cially if not strong, should twist the body to one side at a time and from 
the forward standing position. 




FIGURE lO. 



36 



EXERCISE XI. 



BOWLING. 



Purpose. — General exercise; a summary of preceding movements; es- 
pecially beneficial to back and loins; taken on both sides of the body, for 
s}-mmetrical development is almost universally useful ; cultivates firm and 
graceful poise of the body. 

Position. — Forward standing, back to Exerciser; arm in for«-ard posi- 
tion shown in figure, as though aiming at ten-pins. When right arm is 
used the left leg is advanced as shovm ; this order being reversed for 

the opposite side of the body. 

Action. — The arm is slowly low- 
ered in the direction indicated by the 
dotted line. Meantime the weight of 
the body is thrown back onto the rear 
foot, the trunk of the body t\visting 
to the side to accommodate the new 
position. The arm is now brought 
somewhat rapidly forward as indicated 
in the dotted line, the entire body 
participating in the movement. The 
rear foot is advanced by a pushing 
motion a long step beyond the for- 
ward one, while the trunk of the body 
at the same time untwists itseH and 
faces to the front. The eye is kept 
constantly fixed upon an imaginary 
object of aim in front of the body. 
Repeat four to eight times on each side 
of the body. 
]\IuscLE5. — Altogether "too numerous to mention." 
Remarks. — The extent and co-ordination of muscular action in this 
Exercise is remarkable, and accounts for the force and speed with which 
the practiced bowler can send the weighty sphere of lignum vitae thunder- 
ing down the alley. The calf muscles, the extensors of the leg, muscles 




FIGURE II. 



37 

of the thigh and hips, as well as the oblique abdominal and other twisting 
muscles of the tnmk, powerfully reenforce the action of the pectoral, del- 
toid and biceps muscles of the chest, shoulder and arms. The movement 
should be taken on both sides of the body, and you will never know just how 
weak and awkward you are until you try left handed bowling. Those who 
make a practice of bowling on the alleys should take this exercise mostly on 
the side not used in ordinary bowling. This Exercise may also be per- 
formed, though not as well, with the overhead attachment, leaving the Exer- 
ciser in readiness and tempting to use for the other movements. The 
leg movements in Exercise VII may be quite as well performed with the 
floor pulley sho\\Ti in this figure. 



Y\/E have endeavored to make our prescription not only agree- 
able but convenient to take, and have, therefore, avoided as 
far as possible any changes in the working parts of the apparatus, 
in the series of Exercises described. 



CHAPTER FIVE. 



THE PRESCRIPTION APPLIED. 

IT IS hoped that after all that has been said of the benefits of exercise, you 
have now reached the conclusion of the old Dutch physician, that "more 

patients would be cured by climbing a bitterwood tree than by drink- 
ing a disgusting decoction of its roots," and also that you have higher 
ideas of beauty and grace than can be found in a standard work on cos- 
metics. We will not only hope so, but take it for granted, and try to show 
you how to apply to yourself the dose of exercise we have prescribed. In 
the first place, do not try to take all of it the first night— you certainly will 
not take it with " a good grace," and grace is what we want. The dose 
is by no means a bitter one, but like the climbing of the tree, it is some 
what difficult if you are not used to it. Perhaps you will not find it 
necessary or desirable to take the complete prescription at any one time. 
It may be too exhausting, you may not have the time to take it properly, or 
it may not be required to fulfill your personal needs for exercise. At all 
events, it will take a considerable time to learn all of the movements so as 
to perform them with grace and precision. Our prescription, therefore, is 
best divided into smaller doses untill well learned. 

For a short series of generally useful exercises, we would, therefore, 
recommend I, II, VI and VIII to be first learned and practiced. 

This series, however, does not include any of the twisting muscles 
of the body. It also exercises the muscles at the back of the arm to 
the neglect of the front of it. Such exercises, therefore, as IV and V w^ould 
be profitably added, being introduced in numerical order, namely, I, II, IV, 
VI, and VIII. 

But now we have no free leg movements, and increased breathing 
might be well introduced to supply oxygen for increased demands. We 
may, therefore, introduce III and VII in their proper place. 

Finally, IX, X, and XI, which are more vigorous and general exer- 
cises, may complete the series. If you have carefully considered the 



39 

purpose of the exercises as given in the preceding chapters, as well as 
the remarks following, you can scarcely fail to prescribe for yourself move- 
ments which will be adapted to your personal needs and which will also 
prove agreeable and pleasing to perform. 

In case of any considerable deviation from the standard of health or 
development, the advice of a competent physician or specialist is strongly 
urged. A few lessons by a competent instructor would also be highly 
advantageous to all who wish to make the most and best of themselves 
physically. 

If the exercise causes any considerable feeling of strain, it is either not 
correctly performed or is not adapted to the one exercising. In case of 
giddiness, pain in the chest or groin during exercise, or any other diffi- 
culty, consult a physician. There are times also when exercise is best 
omitted or taken cautiously by a large class of persons. If light weights 
and moderation are used, and exercises which cause strain or unusual 
symptoms in any case, are omitted, home gymnastics as here prescribed 
are adapted to both sexes and every age, except the great extremes. 

Take sufficient rest between the exercises. Walking about the room 
after taking the breathing exercises gives often a pleasant sense of relief 
and the best kind of rest. If the exercise produces a sense of agreeable 
fatigue, it has probably accomplished its purpose. If greatly wearied in 
mind and body rest, sleep, not exercise, is the proper remedy. If the special 
breathing exercises produce at first a slight feeling of dizziness, it will 
probably pass away by further exercise. Many of the exercises described 
may be taken without any apparatus wnth considerable benefit, especially 
such series of movements as the bending and mowing movements. They 
are all better taken with a pulley weight apparatus, which gives steadiness, 
precision, a pleasing sense of overcoming resistance, and modifies the rate 
as well as the force of movement, which is important in its effect upon the 
nervous system; rapid motions being more exhaustive to the nervous direc- 
tive energies. The employment of the body and its members as a means 
of counter resistance is also an uncertain method as compared with the 
use of graded weights. 

A very good exercise without apparatus and an agreeable one with 
which to close any series of movements consists in throwing the entire head 
forward, then drawing it well backward, chin first, meantime taking a full 
breath and tapping the entire chest lightly with the tips of the fingers. 
This exercise of itself overcomes a very common defect of carriage and is 
very beneficial to the lungs. 

In order that young men and ladies may compare their physical pre- 



40 

portions with the standard average measurements of a ver}- large number 
of persons, carefully measured, we have compiled tables for this purpose on 
the basis of the measurement tables of Amherst and Yale College for men, 
and of Wellesley College for ladies. Only a few of the measurements and 
such as may be oi pj-actical popular use are given. The original measure- 
ments for men were made by Dr. Hitchcock, of Amherst, and Dr. Ja}^ W. 
Seaver, of Yale College, including together the complete measurements of 
over 10,000 students, representing a vast amount of labor and pains. The 
original table of average measurements for ladies was made in a similar 
manner from the complete measurements of 1,500 Wellesle}- College young 
ladies by M. Anna Wood, of that college. 

B}- comparing your own measurements with those in the tables follow- 
ing, making allowance for your difference in height, you wdll be able to see 
wherein you differ from the typical college student, for in these averages 
the defects and excesses of physical proportions have been so blended as to 
represent to a certain extent an ideal type of young manhood and zvomanhood. 
It is noticed, however, that there is a difference of nearly eleven inches 
between the waist and hip measurements of the typical Wellesley student, 
which we are not willing to sanction as representing the highest type of 
development for either health or grace, believing it to be the result of an 
artificial and injurious mode of dress. So much, however, is said nowa- 
days about dress reform that we will desist vWth a single sentence. Ph^-si- 
cal training, begun early, v/ill make the muscles of the back and waist 
and trunk generally, so Jirjn and such good supports, and at the same time 
afford such freedom and grace, that artificial stays will not be needed or 
wanted. 



41 



TABLE I. 



FOR YOUNG MEN. 



Table of average measurements of over 10,000 college students 



(male). Average standard height, 5 
about twenty years. 



feet, ■]}^ inches-. Average age. 



Weight [6.8 lbs.] 



O 



^Neck [.3], 
Chest, repose ) 
Chest, full ( 
Waist [.7], 
Hips [.7] 
Thigh, R. ; 



[.S] 



I Thigh, L. \ 



[•55] 





- 13. S in. 


s 


34-2 in. 


1 


- 36.1 in. 


- 


28.5 in. 




- 35-2 in. 


- 


20.3 in. 




20.1 in. 



o 



136. S lbs. 

rCalf,R.. i 

Calf, L. S '-■•'^-' i 

Arm, R. upper ) 

-{ Arm, L. uppe 

Forearm, R. / ^ -. \ 

Forearm, L. ) ^'^^ 'i 

.Lung capacity [15.], 



:^t.3s]] 



14. 

13.^ 
10. 



9.9 m. 

- 10.4 in. 

- 10. 1 in. 

241 cu. in. 



For each inch of variation in your height from the above standard, 
add or subtract the measurements given in brackets. 



TABLE IL 



FOR YOUNG LADIES. 



Table of average measurements of 1,500 Wellesley College students 
(female). Average standard height, 5 feet, 3I inches. Average age, about 
twenty years. 





Weight [6.7], 


- 


1 19.4 lbs. 


'Neck [.25], 


- 12.2 in. 




rCalf, R. } . . \ - - 13-3 in. 
Calf, L. ) '-■^-' ( - - 13.3 in. 


*Chest, - 


) c - 28.8 in. 

\^-^^-l - 31.4 in. 

24.6 in. 




Chest, full 
Waist [.7], 


5 ^ 


Arm, R., upper 1 ( 10.6 in. 
Arm, L., upper f ^'^^^ i 10.4 in. 


Hips [I.l 

Thigh, R. 

.Thigh, L. 


- - - 35-2 in. 

r .. \ - 21.6 in. 

'^-^^'1 - 21.6 in. 


5 


Forearm, R. 1 i - 8.6 in. 

Forearm, L. ) ^'^^ 'i - - 8.5 in. 

. Lung capacity [10.], 150.3 cu. in. 



For each inch of variation in your height from the above standard, 
add or subtract the measurements given in brackets. 

*NOTE. — The "chest" measurement in above table was probably taken when 
the chest was contracted instead of in repose, as in Table I. 



42 



TABLE III. 



Table for self-measurement for comparison and record. 



Name 



O 



Date. . 


189 




Aee 


Weio-Vit 




tj 

'Neck, below Adam's apple in. 




--C3 

'Calf, Right, largest part, . 


. .in 


Chest, repose, under arms. . . .in. 




Calf, Left, " " . 


. in 


Chest, full, - - - in. 


M 


Arm, R. upper, horizontal. 


. .in 


^ Waist, smallest part, - in. 


H ^ Arm, L., " 


. .in 


Hips, largest part, - in. 


6 


Arm, R., contracted, - 


. .in 


Thigh, Right, high up, - . . . ,in. 




Forearm, R. hand clench'd. 


. .in 


I Thigh, Left, " in. 




.Forearm, L, " " 


. .in 


Chest capacity. 




. .cubic inches. 





Our parting advice is, "Know thyself." Take your measure by the 
aid of the above tables, and if you vary from a good standard do not 
fail to practice faithfully ' ' A Prescription of Exercise for Health and 
Grace." 



Description and Directions 

FOR PUTTING UP 

DR. THAYER'S HOME EXERCISER 

(patented mar. 17, 1S91) 

FOR HEALTH AND GRACE. 



THE design of this apparatus is to encourage the use of a very valu- 
able means of home exercise, namely, the well known and highly 
esteerr:ed pulley weights. As many as have been the ingenious 
contrivances for this purpose, there are some points not hitherto covered. 
Even the best of them have been considered objectionable in places 
where they would do the most good. Our device, as seen in accompany- 
ing illustrations, is so constructed that it may, in a few moments, be secure- 
ly put up in a closet doorway, thus occupying jioiie of the available space of 
the room, and is entirely out of sight except when used. 

Occup}dng less than six inches of this space it does not at all interfere 
with the legitimate use of the closet. This exerciser may also be put up 
with equal facility under any strong shelf of suitable height. This feature 
makes it especially valuable for private schools and class exercise, since any 
desired number of exercisers may be conveniently put up under o)ie shelf 
and the shelf utilized for any other purpose, as for instance, the holding of 
weights, the hanging of clubs, dumb bells, etc., thus economizing space, 
time, and expense. 

The apparatus is made adjustable to any height of door or shelf from 
six and a half to seven feet. 

DIRECTIONS FOR PUTTING UP. 

Select a place for putting up the exerciser where it will be most con- 
venient and inviting to use, and where there is space to make the move- 
ments freely, and, if possible, also a good circulation of air. 



44 



TO PUT UP IN A DOORWAY 



1: 



'y//////yyy////////////M. 



Measure off on the overhead casing four inches from the side of the 
doorway; at this distance from the side and far enough back so that the 
door when closed will not strike the front of the double-hooked screw to be 
inserted at this point, bore a gimlet hole of sufficient size and turn in one of 
-the screws, first having passed it through the central hole of the overhead plate, 
(recognized by the doves' heads at each end); screw in the hook until the 
plate has a firm bearing against the casing and the hook faces to the front. 
Next, screw in the floor hook (same as overhead) into the sill of the door at 

the same distance from the side and front 
as the one in the overhead casing so that 
it will be directly beneath it. 

Next, uncoil the wires. This is best 
done by hooking the eye of the swivel 
(at the end of each wire) over )fhe dove's 
head in order to hold one end of the coil 
fast. The w^res are now uncoiled by 
bearing steadily with the ball of the thumb 
(gloved) on the convex side of the wires 
and drawing them out as straight as pos- 
sible without kirzking the??i. Now hook the 
bottom plate (with the cup shaped ends) 
on to the back seat of the floor hook. Turn 
the wires out to a sufficient length by 
means of the swivels. 

Connect the wires, one on each side, 
" above and below, to the overhead and 
bottom plates, the swivels being hooked 
over the doves' necks, and the lower ends of the wires looped over 
the posts at each end of the bottom plate. Tighten the wires quite taut 
by turning the swivels, while holding on to the little metal cups at the 
upper ends of the wires. If the fingers slip, tighten the wires with the 
fingers, gloved. See that the bottom plate (or cross bar) stands perfectly 
horizontal. It can be made so by means of the swivels for tightning or 
loosening the wires. 

The small arched wire is designed to prevent the spreading of the 
wires and is to be hooked around the wires on each side, just above the 
small rubber balls at the top. 

Set the bottom weight (with weight carrier attached) on to the lower 



FIGURE I. 



45 



rubber balls, the wires being spread and slipped into the padded grooves at 
the sides of the weight. Slip the small yoke on to the hack seat of the upper 
hook and hang one pulley on each side, as shown in figure i. 

A drop of machine oil in the bearings of the pulleys will greatly im- 
prove them. They will run more and more smoothly by use. 



TO ATTACH THE CORD. 

Double the cord and make a loop at the doubled extremity by means 
of the S hook attached. Loop this end over the hook of the weight carrier. 
Thread the two free ends of the cord through the two pulleys and couple 
on the two handles. 

The apparatus is now ready for overhead 
use, which is the most common and gener- 
ally useful. 



<y/^y^1^-:'^<>^;:<^^^^^^^ 









TO USE FROM THE FLOOR. 

(See back of cover.) 

The same cord is used full lejigt/i, and 
the S hook is pushed down to one end of 
the cord which is connected to the weight 
carrier. One of the pulleys is now hung 
on to the front seat of the overhead hook 
and the other on to the front seat of the 
floor hook. The free end of the cord is 
now passed through both pulleys and is 
read}- for any desired attachment from 
the floor. 



FIGURE. 



TO COMPOUND THE PULLEYS. 

(Giving one-half the weight and double the scope of motion.) 

jNIake a loop at one end of the cord by means of the S hook. Slip this 
loop on to the back seat of the upper hook. Hang one of the pulleys on to 
the front of this hook and another on to the hook of the weight carrier and 
pass the cord through the pulleys, as shown in figure 2. 



46 

Fifteen pounds of weights are included with each exerciser, making it 
adapted to the needs of the weakest and the strongest. 

"A Prescription of Exercise for Health and Grace " is also included. 



PRICES. 

Japanned. Full Xickel Plated, 

ADDRESS. 

HOME EXERCISE COMPAXY, 
T. L. TURXEY. A. I. THAYER. M. D., 

g6 Park Place, i68 Clinton Avenue, 

Xew York City, X. Y. X'ewark. X. 



ri'M^.M^y, °f. CONGRESS ^ 



029 726 869 7 



